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Shoulders · Dumbbell
Dumbbell One Arm Snatch
Dumbbell One Arm Snatch is an advanced compound strength exercise that works the delts (shoulders), with the hamstrings, upper back and lower back assisting. It needs a dumbbell. A typical prescription is 4-5 sets of 4-8 reps per side, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Dumbbell One Arm Snatch
- Start in a squat position with your feet shoulder-width apart and a dumbbell on the floor between your feet. Grasp the dumbbell with your right hand, using an overhand grip, while keeping your back straight and core engaged.
- Drive through your heels and explosively extend your hips, knees, and ankles, pulling the dumbbell upward close to your body as you rise.
- As the dumbbell reaches shoulder height, raise your hand straight up to bring the dumbbell overhead, fully extending your arm.
- Stand up fully, keeping the dumbbell overhead. Lower the dumbbell back to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Keep your core engaged and your back straight to maintain proper form.
- Exhale during the explosive upward movement and inhale when lowering the dumbbell.
- Focus on using your hips and legs to generate power, minimizing the strain on your arm and shoulder.
Dumbbell One Arm Snatch alternatives
More delts exercises
Dumbbell One Arm Snatch FAQ
What muscles does Dumbbell One Arm Snatch work?
Dumbbell One Arm Snatch mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Dumbbell One Arm Snatch?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Snatch should I do?
Start with 4-5 sets of 4-8 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Snatch good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Dumbbell One Arm Snatch burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Snatch?
Other exercises for the delts include Barbell Snatch, Barbell Snatch From Blocks, Kettlebell Kneeling One Arm Shoulder Press and Kettlebell Single Arm Clean and Press.
For developers
Use Dumbbell One Arm Snatch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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